Stop your sniffling! Tips on preventing a cold

Q: What about garlic? I’ve heard it’s good for fending off a cold.
A: People have been using garlic for centuries (think Egypt at the time of the Pyramids) to prevent infection, but it’s only recently that scientists isolated numerous sulfur-containing compounds in garlic that have potent antibacterial and possibly antiviral effects. These sulfur compounds destroy germs' ability to grow and reproduce, much in the same way as penicillin fights infections. A well-designed study of nearly 150 people supports the value of garlic for preventing and treating the common cold. In this study, people received either garlic supplements or placebo for 12 weeks during “cold season” (between the months of November and February). Those who received the garlic had significantly fewer colds than those who received placebos. Plus, when faced with a cold, the symptoms lasted a much shorter time in those receiving garlic compared to those receiving placebos.

The trick is getting enough, without sacrificing your social life. While some researchers suggest as many as 10 cloves a day, others say that as few as two to three cloves is enough, especially if combined with a diet full of fresh fruits and vegetables and high in vitamin C. That’s as simple as adding a few cloves to pasta sauces, stews, soups, or salad dressing.  When it comes to garlic supplements, most clinical studies have used aged garlic extract (AGE) or enteric-coated, dried garlic tablets (dose: 600 to 1,200 milligrams daily in divided doses).

Q: What about herbs? I see a lot of herbal supplements promising an immune boost and a solution to the common cold.
A: Echinacea: This herb contains active substances that enhance the activity of the immune system, relieve pain, reduce inflammation and have antiviral and antioxidant effects. While some studies have found no effect, others show that taking echinacea, especially beginning at the very first signs of a cold, can help reduce the severity and duration (taking echinacea regularly has no effect). Different products use different parts of the echinacea plant. A study performed by ConsumerLab.com (an independent company that tests the purity of health, wellness and nutrition products) found that of 11 brands of echinacea purchased for testing, only four contained what was stated on their labels. About 10 percent had no echinacea at all; half were mislabeled as to the species of echinacea in the product; and more than half of the standardized preparations did not contain the labeled amount of active ingredients. This is one reason why the effectiveness of echinacea differs dramatically from one product to another. To ensure you get what you paid for, buy products made by reputable, established companies that distribute their products through trustworthy and knowledgeable establishments. When possible, select products with guaranteed potency or standardized extracts. Either the capsules or the drops, taken several times during the day, are worth a try (i.e., 1 to 2 grams dried root or herb as tea, 2 to 3 mL of standardized tincture extract, or 300 milligrams of powdered extract containing 4% phenolics).

Astragalus: This herb has antibacterial and anti-inflammatory functions. It also is sometimes used topically for wounds. In addition, studies have shown that astragalus has antiviral properties and stimulates the immune system, suggesting that it is effective at helping prevent colds. Doses from 1 to 25 grams a day are used. Higher doses might suppress the immune system.

Goldenseal: This herb contains a compound called berberine that kills many types of bacteria and might activate white blood cells, making them more effective at fighting infection and strengthening the immune system. It also is used topically for sores and skin infections. Often it is combined with echinacea. As a capsule or tablet, take 500 to 2,000 milligrams up to three times daily.

Ginseng: A few studies show a reduction in cold symptoms with Siberian ginseng. But, evaluation of commercial products found that as much as 25 percent of Siberian ginseng supplements had no measurable ginseng at all. Purchase Siberian ginseng and all herbal products only from reputable manufacturers. Dose: As a dried root — 500 to 3,000 milligrams daily in capsules or tea.) Cold-fx is a supplement that contains American ginseng. A Canadian study found it reduced the number of colds, as well as their severity and duration. In a second study of nursing home residents, eight of the placebo takers but only one of the cold-fx takers got the flu. Consult your physician before taking if you have high blood pressure, are pregnant or have sleep apnea.

Licorice root: This herb can soothe a sore throat, but also can contribute to high blood pressure, low potassium levels, and should not be used by people with heart disease, who are pregnant or breast-feeding, or if taking medications such as prednisone.

Q: What about once we have a cold? Are eating chicken soup and drinking tons of water just old wives’ tales?
A: Chicken soup — as made by grandma — does help curb the symptoms of a cold! It contains several ingredients that affect the body's immune system, according to a 2000 study from the University of Nebraska Medical Center. Specifically, it has anti-inflammatory properties that could explain why it soothes sore throats and eases the misery of colds and flu. Add a bunch of vegetables to it and you have a one-two punch for getting well fast.

You can't flush a cold out of your system, but drinking plenty of liquids can help. Water, juice, clear broth or warm lemon water with honey helps loosen congestion and prevents dehydration. But, steer clear of alcohol, coffee and caffeinated sodas, which interfere with the immune system’s job of restoring health.

The bottom line:

To avoid a cold:

Eat eight or more colorful fruits and vegetables every day

Cut back on saturated fat 

Consider taking extra vitamins C and E

Once you’re sniffling:

Boost vitamin C and possibly zinc

Eat more garlic

Consider certain herbs, such as echinacea and goldenseal

Drink lots of water and eat lots of homemade chicken-and-vegetable soup

Diet is one part of the anti-cold battle. Also remember to keep stress at bay, exercise daily and moderately, wash your hands frequently (the cold virus can live on hard surfaces for up to 24 hours, so it’s not just immediate contact with a sniffler that can do you in), get enough sleep, get your flu shot and don’t smoke. Finally, if your cold has not abated within a week, check with your doctor to make sure you haven’t developed a secondary bacterial infection.

For more information on herbs and supplements, go to the National Institutes of Health’s Office of Dietary Supplements Web site: ods.od.nih.gov

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